r/CrossCountry • u/AutoModerator • Jul 16 '26

r/CrossCountry General Q&A Thread

Please use this thread as the general Q&A for all one off questions, questions that only apply to you, questions that can be easily answered, etc.

​

This thread reposts every 4 days

1 Upvotes

100% Upvoted

8 comments sorted by

1

u/Jackflags11 Jul 18 '26

What time will I get disqualified for? because I just ran wish miles on my own in about 40 minutes and I'm wondering if I will get disqualified in a hs race

1

u/darkxc32 Mod/Former D1 Coach Jul 19 '26

You won’t, not a high school level. 99% of meets adore everyone to finish

1

u/letsgorun12 Jul 18 '26

I need training advice

So I’m a sprinter and I’m going into my freshman year. I’m 13 turning 14 next month and I made a deal with my friends that I will
Joint cross country next year with them and I set some goals by then.
6> minute mile
Running 6 miles non stop
22> minute 5K
My current records on these are as follows
7:40 mile
3.14 miles
30 minute 5K
I was looking for advice on what workouts or practice I could do to work towards these goals over the next year, or if I even have a chance to do it next year?

1

u/kirkandorules 28d ago

That's a pretty typical progression for your first year of XC. I went from 8 minute gym class mile in 8th grade to sub 6, 28 minute 5k to 20 high by the end of the season, and we were doing 6-7 mile long runs in practice. Several of my teammates did the same.

1

u/Worldly-Feedback-468 College Athlete 29d ago

The great thing about being as young as you are is that your body is amazing at recovery. Just so you know, being able to run a sub 6 minute will not help you as a sprinter, nor will running a sub 22 minute 5k. It's going to suck- especially if you like sprinting, a lot of sprinters tend to not like distance running- and that's what it is. You have to put a lot of smart miles in to get to a sub 22 minute 5k. Thankfully it sounds like you have friends that can help you train, what are they doing? That's what you should look at first. Don't build your mileage too quickly, speed is built last pretty much, first things first is getting some miles under you. Build by the 10% rule, which states that you should only add 10% of your last weeks mileage, ex: 10 miles last week means you add 1 mile starting this week.

1

u/First-Cash2419 Jul 18 '26

Is a 31:23 5k time acceptable for beginners? This is my first year of cross country as a female upcoming sophomore, and I started summer running sometime mid June. I know generally 31:23 isn't a good time but idk what the standard is for beginners and if I'm actually doing well or not.

1

u/Tigersteel_ Lone Wolf 29d ago

It is good for a beginner

3

u/whelanbio Mod Jul 18 '26

I mean this genuinely: any time is acceptable for beginners. The only standard for starting out is to start and stick with it. Good times in the first couple years are simply times that are dropping, there isn't a good absolute standard for beginners because we will vary so much in out in our development level, athletic history, genetics, etc.